A Perfectly Perfect Dinner

A Perfectly Perfect Dinner

Dr. Dean Ornish’s recipes for a healthy heart

On learning they have coronary heart disease, many triple-bypass candidates probably wish they could go back in time to change their eating, exercise, or smoking habits. Time travel, of course, isn’t an alternative to heart surgery. But researchers have found that making immediate lifestyle changes just might reverse even the most severe case of heart disease.

Since 1977, Dr. Dean Ornish has been researching ways to prevent and actually reverse heart disease.

In several studies since then, Ornish and his colleagues have shown that the progress of heart disease can sometimes he reversed without surgery or cholesterol-lowering drugs. Their prescription: a diet low in fat and cholesterol, moderate exercise, more effective stress management, and quitting smoking. A bonus: patients who followed Ornish’s regimen lost an average of 22 pounds during the first year.

Ornish’s eating program for reducing heart blockage and losing weight focuses on the type of food you eat instead of the amount. Because the dishes he suggests are very low in fat, you get full before downing too many calories.

Photo by Elena

Many of his recipes, created with the help of some of the country’s most famous chefs, have been printed in Ornish’s two latest books: Dr. Dean Ornish’s Program for Reversing Heart Disease (Random House, 1990), and Eat More, Weigh Less (HarperCollins, 1993). Hillary Rodham Clinton has even asked Ornish to help introduce his heart-healthy menus at the White House.

So which low-fat, low-cholesterol dishes does Ornish consider tasty enough to serve his own dinner guests?

Below is the menu for one of Ornish’s favorite meals. All of the following recipes were created by chef Jean-Marc Fullsak at the California Culinary Academy in San Francisco.

Chinese Dim Sum

Do not stack these dumplings while forming or steaming or they will stick together. Serve them with a small bowl of Manchurian Sauce, Chinese Barbecue (hoisin) sauce, and/or mustard.

Makes 32 dumplings – serves 8.

• 1/4 cup mung beans, peeled and soaked for 4 hours.
• 3/4 cup vegetable stock.
• 1/2 cup blanched frozen or fresh peas.
• 1/2 cup sliced and blanched napa cabbage leaves.
• 1/2 cup chopped green onion.
• 1/2 cup oven-roasted and chopped onion.
• 1/4 cup egg whites.
• 1 tablespoon soy sauce.
• 1 tablespoon minced lemongrass
• Salt.
• 32 potsticker skins (rounds).

Directions:

1. In a small saucepan, combine the mung beans and stock. Bring to a boil and simmer, tightly covered, for 30 minutes, or until the beans are soft.
2. Transfer the beans to a food processor or blender and puree until smooth. Transfer the beans to a medium-size bowl and add the peas, cabbage, green onion, roasted onion, egg whites, soy sauce, and lemongrass. Stir to combine. Season to taste with salt.
3. To form the dumplings, moisten the edge of a potsticker skin with water. Place a scant tablespoon of filling slightly on the center on a skin, fold the dough over to form a half moon, and pinch the edges to seal. Lace it a bamboo steamer and steam for ten minutes. Should be served immediately.
4. The filling can be prepared and refrigerated up to six hours ahead of time.
5. Serving size – 4 dumplings. Includes: 139 calories; 1.7 grams fat. 0 milligrams c cholesterol. 555.4 milligrams sodium without added salt.

Black-eyed Pea Salad

This very colorful and extremely tasty salad would also serve well as an entrée. Prepare and refrigerate it up to 24 hours ahead of time.

Makes 6 cup. Serves 6 to 8.

• 2 1/2 cups frozen black-eyed peas
• 1 large ear of corn to yield 1 cup fresh corn kernels
• 1 cup finely diced celery
• 1 cup finely diced red bell pepper
• 1 1/2 teaspoons minced red onion
• 1/4 cup whole cilantro leaves
• Freshly ground black pepper
• Salt.

Directions:

1. Bring six cups of water to a boil. Add the black-eyed peas. Let the water return to a boil and cook for 20 minutes, or until just tender. Drain and refresh under cold running water. Drain well and set aside.
2. In another pot, bring six cups of water to a boil. Add the corn, carrots, and celery. Blanch for approximately one minute or until just tender. Drain and refresh under cold water. Drain well.
3. In a large bowl, combine the peas, corn, carrots, celery, red bell pepper, and onion. Pour the vinegar over and toss well. Allow to stand for at least 30 minutes at room temperature.
4. Thirty minutes before serving, add the cilantro and toss well. Season to taste with pepper and salt. Serve.
5. Serving size – 1 cup. Includes – 145 calories, 1 gram fat, 0 milligrams cholesterol, 342,1 milligrams sodium without added salt.

Tomato consommé

This might look intimidating at first glance, but it is actually quite easy and a lot of fun to make. For an interesting flavor, try one tablespoon pepper vodka stirred into each serving. This consommé can also be used as a soup stock or braising liquid. Prepare it and refrigerate for up to one week or freeze for up to six months.

Makes 4 cups – serves 3 to 4.

• 1 pound tomatoes, peeled, seeded, and quartered
• 3 cups tomato juice or vegetable juice cocktail
• 3/4 cup chopped celery
• 3/4 cup chopped leeks
• 1/2 cup chopped fresh parsley
• 2 whole cloves
• 1 clove garlic
• 1/2 bay leaf
• 1 1/2 tablespoons tomato paste
• 1 teaspoon dried thyme
• 1 teaspoon coriander seeds
• 2 cups vegetable stock
• 6 egg whites with their shells
• Cayenne
• Salt
• 1 small tomato, peeled, seeded, and cut in 1/4-inch dice
• 1 tablespoon chiffonaded basil or chopped tarragon leaves.

Directions:

1. In a food processor or blender, combine the tomatoes, tomato juice, celery, leeks, parsley, cloves, garlic, bay leaf, tomato paste, thyme, and coriander seed. Puree thoroughly.
2. Pour the pureed mixture into a large nonrecreative pot. Warm the vegetable stock and add it to the puree. Bring to a boil, then simmer, covered on low heat for 12 to 15 minutes. Turn off the heat and allow the soup to cool for 30 minutes.
3. Add the eggshells and whites to a stainless steel bowl. Crush the eggshells and beat the egg whites just enough to break them down. Slowly pour small amounts of the shells and whites into the warm soup, whisking continually to prevent the eggs from cooking.
4. Place the pot over medium-high heat and continue to whisk the mixture as it comes to a boil.
5. When the soup reaches a boil, stop whisking and simmer, uncovered, for 5 to 10 minutes. Stir periodically so that the eggshells have contact with the soup.
6. As a white foam rises to the surface, ladle it into a cheesecloth-lined strainer or a large coffee filter. After all or most of the foam has been removed, stain the hot soup through the foam into another clean bowl.
7. Season to taste with the cayenne and salt. Pour into individual serving bowls and garnish with the chopped tomato and herbs. Serve hot.
8. Serving size – 1 cup. Includes – 66 calories, 0,5 gram fat. 0 milligrams cholesterol. 557.8 milligrams sodium without added salt.

Vegetarian Chili

This is very spicy and flavorful. Try it with fresh corn tortillas and rice with a generous helping of a cool vegetable salad. Or serve it with a green salad for a complete dinner.

You can prepare and refrigerate this two to three days ahead of time. You can also freeze it for up to three months, although the corn may darken somewhat over time.

Makes 7 cups. Serves 4 to 7.

• 1 cup plus 2 tablespoons vegetable stock
• 3/4 cup diced carrots
• 1 cup dices onions
• 1 cup diced green bell peppers
• 1 cup diced celery
• 1 tablespoon dried oregano
• 1 teaspoon dried thyme
• 1/2 teaspoon ground cumin
• 1 1/2 teaspoons chili powder
• 4 ounces minced canned jalapeno peppers, or to taste
• 2 cups chopped tomatoes
• 3 cups cooked pinto beans
• 1 cup fresh corn kernels
• 1 1/2 tablespoons red miso paste
• 1 tablespoon lemon juice
• 1 teaspoon red wine vinegar
• 1 teaspoon salt
• Freshly ground black pepper
• 1/2 cup chopped fresh cilantro
• Additional chopped cilantro.

Directions:

1. In a large nonstick pan in two tablespoons vegetable stock, “sweat” the carrots, onions, green and red bell peppers, and celery for four to five minutes. Add the garlic, oregano, thyme, coriander, cumin, chili powder, jalapenos, tomatoes, pinto beans, and remaining vegetable stock.
2. Bring to a boil, reduce the heat, and simmer for 20 minutes. Add a little extra vegetable or bean liquid if a “saucier” chili is desired. Add the corn kernels and simmer for seven minutes.
3. In a small bowl, combine the red miso, lemon juice, and vinegar until dissolved. Stir into the chili with 12 cup of cilantro, Season to taste with the salt and pepper. Serve hot, with the additional chopped cilantro.
4. Service size – 1 cup. Includes – 203 calories. 1,4 grams fat. 0 milligrams cholesterol. 622 milligrams sodium.

Pear Rice Pudding with Kiwi Sauce

This delicious dessert could also be served warm as a tasty breakfast. The brown rice gives a chewy, nutty flavor that nicely complements the fruit. For a softer texture, cook the rice for 10 to 15 minutes longer. The sauce in very tasty, but this pudding could be served without it.

Makes 6 cups. Serves 6 to 8.

• 1 cup uncooked brown rice
• 2 cups nonfat milk
• 1 large apple, peeled, cored, and cut in 1/2-inch dice
• 4 pears, peeled, cored, and cut in 1/2 inch dice
• 1/4 cup water
• 4 tablespoons honey
• 1 teaspoon pure vanilla extract
• 1/8 teaspoon ground cinnamon
• 1 pound kiwis, peeled and roughly chopped
• 1 teaspoon sugar.

Directions:

1. In a medium-size saucepan, combine the rice and milk. Bring to a boil. Reduce the heat and simmer for one hour. Set aside.
2. In the meantime, in a second medium saucepan, combine the apples, pears, water, honey, vanilla, and cinnamon. Bring to a boil, reduce the heat, and simmer for 10 minutes, or until quite tender but not mushy.
3. In a food processor bowl or blender, combine the kiwis and sugar. Puree until smooth. Strain to remove the seeds if desired.
4. Combine the rice and fruit mixtures thoroughly. Serve warm or at room temperature with or without the kiwi sauce.
5. Serving size – 3/4 cup. Includes – 160 calories. O.8 gram fat. 1.1. milligrams cholesterol. 34.8 milligrams sodium.

Substitutes to Save Family Recipes

Some Substitutes to Save Family Recipes

These substitutes keep the comfort in comfort food, not the cholesterol

Switching to a diet low in fat and cholesterol does not means you’ll have to pitch your favorite family recipes.

Many family recipes can be adapted by replacing fat and cholesterol-laden ingredients with healthier ones, say dieticians and nutritionists. But keep in mind that a recipe makeover may require some experimentation, because switching ingredients can change the dish’s character. Here are some tips for reducing fat and cholesterol:

Instead of sautéing in butter or oil, use vegetable stock or water. Steaming can also be used to bring out an ingredient’s flavor and tenderize it.

Try notfat yogurt or cream cheese instead of heavy cream. For a dessert topping, chill canned nonfat evaporated milk until it’s almost frozen, then whip it to the right consistency.

Instead of eggs, use egg whites or an egg substitute product. Many egg-based recipes – even omelettes – taste great without the yolks. Be sure to check the label for fat and cholesterol content.

Hold the mayo: When building a sandwich, forgo the mayonnaise and instead use mustard (yellow, dijon, or honey) to add desired moisture and flavor.

Family Recipes. Photo by Elena

Use fat-free products. Cheeses (regular, cream, and cottage), salad dressing, sour cream, mayonnaise, and a variety of snack foods are all available. But be warned : Foods labeled fat-free can contain almost half a gram of fat per serving. So when you eat more than one serving, the amount of fat you consume can add up quite quickly.

When a person makes a practice of eating whole grains instead of refined foods, and vegetables and fruits in season, they can feel confident that the next time a new nutrient is discovered, they will discover they’ve been getting it all along (Laurel Robinson, author of the cook-book The New Laurel’s Kitchen).

Lasagna Vs. Eggrolls

What Marco Polo didn’t know what restaurants are serving

You’re in the mood for some tasty dining out but you want it to be healthy. You’re not into salad bars, they remind you of rabbit food. Aren’t Chinese and Italian foods supposed to be healthy?

According to a recent survey by the Food Marketing Institute and Prevention magazine a majority of Americans believe that Chinese food is healthier than their normal diet and 25 percent view Italian food other than pizza the same way. Olive oil and pasta have long been praised by nutritionists, and a landmark study of Chinese eating patterns by Dr. T. Colin Campbell of Cornell University recently found that in rural China a person is far less likely to suffer from “diseases of affluence” like heart disease or cancer than a typical American diner.

But before you stop at your favorite trattoria or order up a Chinese banquet, consider what the Center for Science in the Public Interest, a respected Washington, D.C., consumer research group, found when it analyzed the nutritional content of many popular Chinese and Italian dishes like Kung Pao chicken and eggplant parmigiana.

The center’s staff bought dinner-sized takeout portions of 15 Chinese and 15 Italian dishes at mid-priced restaurants in several U.S. cities. The dishes were then chemically tested under procedures recommended by government nutrition experts. The findings: If the Italians or Chinese ate at home what is served up in their names in American restaurants, they’d be courting nutritional disaster, too.

Instead of the pasta, bread, vegetables, and olive oil that have long been staples of Italian cooking, especially in the south, or the rice, wheat, and vegetables that are the mainstay of most rural Chinese menus, the Italian and Chinese food in most American restaurants is loaded with fat, saturated fat, cholesterol, and sodium. Making things worse is the tendency of American diners to ladle on heaping portions of sodium-laden soy sauce of fatty Parmesan cheese.

Though they were by no means nutritional all-stars. Chinese dishes did score better than restaurant Italian in the saturated fat department. The biggest overall loser was Fettuccini Alfredo, which contained a whopping 97 grams of fat. As the CSPI described it, “the Fettuccini quadrupled Kung Pau chicken’s saturated fat – as it may quadruple your next bypass.”

All is not lost though. You can improve your nutritional risks without sacrificing your palate by taking the CSPI’s advice and mixing a cup or so of rice or pasta into every heavy-duty dish you order, and then splitting the meal with one or two dinner companions.

Dining Chinese

Chinese food generally is lower in saturated fats than Italian food, but Kung Pau chicken still packs a mean wallop when it comes to calories. Szechuan Shrimp (4 cups) – 927 calories; Stir-fried Vegetables (4 cups) – 746 cups; Shrimp w/Garlic Sauce (3 cups) – 945; Hunan Tofu (4 cups) – 907; Chicken Chow Mein (5 cups) – 1,005; House Fried Rice (4 cups) -1,484; Hot and Sour Soup (1 cup) – 112; Beef w/Broccoli (4 cups) – 1,175; Sweet and Sour Pork (4 cups) – 1,163; Kung Pau Chicken (5 cups) – 1,620; Moo Shu Pork (4 cups) – 1,228; Egg Roll (1 roll) – 190.

Side Orders: Soy Sauce (1 tbsp) – 11; Fortune cookies (1 cookie) – 30; Chow Mein Noodles (1/32 cup) 119.

Dining Italian

Order Fettucini Alfredo at your local trattoria and you stuff your arteries with as much saturated fat as three pints of Breyer’s butter almond ice cream.

Spaghetti w/Tomato Sauce (3 1/2 cups) – 849 calories; Linguine w/Red Clam Sauce (3 cups) – 892; Spaghetti w/Meat Sauce (3 cups) – 918; Linguine w/White Clam Sauce (3 cups) – 907; Spaghetti w/Meatballs (3 1/2 cups) – 1,155; Chicken Marsala (10 oz), spaghetti – 867; Spaghetti w/Sausage (2 1/2 cups) – 1,043; Veal Parmigiana (1 1/2 cups), spaghetti – 1,064; Cheese Ravioli (1 1/2 cups) – 623; Cheese Manicotti (1 12 cups) – 695 ; Lasagna (2 cups) – 958 ; Fettuccini Alfredo (2 1/2 cups) – 1,498.

Side orders: Garlic Bread (8 oz) – 822; Fried Calamari (3 cups) 1,037; Antipasto (1 1/2 tbsp) – 629.

Choosing Fresh Fruits

Choosing Fresh Fruits – Ripe for Picking

A grocery shopper’s guide to choosing fresh fruits

For many consumers, choosing fresh fruits and buying fresh produce is like a game of roulette. There’s no telling whether their fruits and vegetables will be fresh and ripe at home because they don’t know how to choose produce at the grocery store.

Even some shoppers who consider themselves knowledgeable produce pickers are merely misinformed victims of old wives’ tales. Contrary to popular belief, watermelon thumping, cantaloupe shaking, and pineapple plucking are not valid tests for determining ripeness, according to the Produce Marketing Association.

Experts offer these tips for choosing the ripest of the most popular fresh fruits:

Apples – should have no bruises or broken skin.

Avocados – should yield to gentle pressure and have no bruises or hard and soft spots.

Choosing fresh fruits: Fruits that do not ripen after harvest: apples, grapefruit, lemons, oranges, strawberries, tangelos, cherries, grapes, limes, pineapples, tangerines, watermelons. Photo by Elena

Bananas – Fully ripe when skin turns yellow with brown and black flecks. Can be purchased when green and stored at room temperature to ripen. Only refrigerate ripe bananas. Refrigeration will turn skins black, but will not affect fruit quality.

Cantaloupes – Will have a cantaloupe smell, yield to pressure on the blossom end and have a yellowish cast under the netting when ready. Leave cantaloupes at room temperature to soften and become juicier.

Cherries – Should be plump with firm, smooth, and brightly colored skins and intact stems. Avoid cherries with blemished, rotted or mushy skins or those that appear either hard and light-colored or soft, shriveled and dull.

Grapefruit – Should be firm, springy to the touch, heavy for size, well shaped, and thin-skinned.  Grapefruit may show russeting (browning of the peel) or regreening, which do not affect fruit quality.

Grapes – Bunches should be well colored with plump berries firmly attached yo green, pliable stems.

Honeydews – Will have a creamy yellow skin and a slightly soft blossom end. An unripe honeydew has white skin with a green tint and a hard blossom end, and will ripen at room temperature. Choose melons that are heavy for their size and are well shaped. Unlike cantaloupe, honeydew does not have a distinctive aroma.

Kiwifruit – Choose firm, plump, light brown kiwi that gives slightly to the touch.

Lemons – Should have a pleasant citrus fragrance. Should be firm, heavy for size, and have thin smooth skins. To release more juice, microwave for 10 seconds or apply slight pressure while rolling it on a table or countertop.

Limes – Should be plump and heavy for their size. The same methods used to release more juice from lemons can be applied to limes.

Nectarines – Choose nectarines with a creamy yellow background color without any green at the stem end. Firm fruits can be ripened at home. When they yield slightly to pressure, they’re ready to eat.

Oranges – May regreen after harvest, but this is natural and does not indicate unripeness. To get the juiciest fruit, choose oranges that feel heavy for their size.

Peaches – Should smell peachy and have no tinge of green in the background color of the skin. The amount of red blush does not indicate ripeness. Choose peaches that are fairly firm and a little soft. They should give a bit when squeezed in the palm of the hand. Stored in a paper bag, they will soften and get juicier, but not sweeter.

Pears – Will yield to gentle pressure near the stem end and side when it’s ready to eat. Ripen at home at room temperature.

Pineapples – Will have a distinctive pineapple aroma. Should be heavy for their size, well shaped and fresh-looking with dark green crown leaves and a dry, crisp shell. Ripeness is not indicated by shell color or pulling crown leaves.

Plums – Choose plump fruit that is not excessively soft. To ripen at home, store in a paper bag.

Strawberries – Should be plump, firm, well rounded, and have an even bright red color with natural shine. Caps should be fresh-looking, green, and in place. When possible, avoid fruit that is white near the caps. This is called white shoulders, and it can mean two things: either the fruit was picked too soon, or the berries are fully ripe but missing some color due to a lack of sunshine.

Tangerines – Look for fruit with deep, rich color and “puffy” appearance. Good-quality fruit should be heavy for its size. Avoid fruit with soft or water-soaked spots or mold.

Watermelons – Should have a dull (as opposed to shiny) rind, a dried stem, and a yellowish underside where the watermelon has touched the ground. Immature watermelons have a shiny rind and a white, pale green, or light yellow underside. Thumping does not indicate ripeness.

To speed the ripening of soft fruits such as avocados, bananas, kiwis, nectarines, peaches, pears, plums, and tomatoes, store them in a paper bag with an apple. The apple will boost the partly ripe fruit’s exposed to ethylene, a gas required for ripening.

Recipes with Fruits and Legumes

Recipes with Fruits and Legumes

A few recipes with fruits and legumes, which I've prepared myself. You'll find all of them in this text:

• Apricot Rice Pilaf
• Creamy Artichoke Bruschetta (appetizers)
• Roasted Sage Broccoli
• Portobello and Spinach Quesadilla
• Zucchini Cake
• Turmeric
• Vetetarian Chile
• Baked Beans
• Fries With Spiced Mayonnaise
• Fruits Spread for Cheese
• Avocado – Spinach Dip
• Cheesy Rice in Carrot Casserole
• Grilled Asparagus, Black Quinoa, Avocado Carpaccio
• Crème de légumes
• Pumpkin Cake
• Reach & Creamy Mashed Cauliflower
• Cole Slaw
• Creamy Tomato Soup
• Hunter Cabbage Stew

Apricot Rice Pilaf

Ingredients:

• 1 can (14 oz or 400 ml) of apricot halves
• 2 cups (500ml) of rice
• 2 celery stalks, chopped
• 1/2 cup of raisins
• 2 Tbsp ob butter
• 1/4 tsp of ground ginger
• 1/2 tsp of curry powder
• 1/2 tap salt
• 2 cups of water

Preparation:

1. Drain aprocots and coarsely chop
2. Sauté celery in butter.
3. Add apricots, ginger, salt, curry powder and water. Bring to a boil.
4. Stir in rice, remove from heat. Cover and let stand for 5 minutes.
5. Can be re-heated in covered serving dish at 225F (110C).
6. Makes 6 servings.

Nutrition information per serving: Calories – 200, dietary fibre – 1,7g, carbohydrate – 42g, Fat – 4g, protein – 4g.

Creamy Artichoke Bruschetta (appetizers)

Ingredients:

• 1 jar (6 oz) of marinated artichokes, drained and chopped
• 1/4 cup of mayonnaise
• 1/4 cup of finely chopped, drained, sun-dried tomatoes, packed in oil
• 1 tbsp of grated Parmesan cheese
• 1 loaf of Italian or French bread (about 15 inches long), cut into 1/3-inch slices and toasted.
• Preparation:
• In small bowl, combine the ingredients (except bread).
• Evenly spread artichoke mixture on toasted bread.
• Broil one minute or until golden.
• Serve immediately.

Makes 20 appetizers.

Roasted Sage Broccoli

Ingredients:

• 1 (12 oz) bag of broccoli florets
• ½ red onion, sliced
• 8 fresh sage leaves, torn
• 2 tbsp extra-virgin olive oil
• 1/8 tsp salt
• 1/8 tsp garlic salt
• ¼ tsp ground pepper

Directions:

1. Preheat oven to 400 degrees F.
2. Line a baking sheet with aluminum foil.
3. Spread broccoli in a single layer on the prepared baking sheet.
4. Sprinkle onion and sage leaves over broccoli; drizzle with olive oil.
5. Sprinkle salt, garlic salt, and black pepper over broccoli mixture; toss to coat.
6. Roast in the preheated oven until broccoli is browned and crisp, 20 to 30 minutes.

Calories: 97, fat – 6 g, saturated fat – 1 g, sodium – 446 mg, carbohydrate – 47g, fibre – 2 g, protein – 3 g. Servings : 4.

Portobello and Spinach Quesadilla

Ingredients:

• 1 lb spinach washed
• 2 portobello mushroom caps sauteed or grilled
• 1 clove of garlic, minced
• 1 medium onion sliced thin and carmelized
• ½ tbsp olive oil
• 4 flour tortillas, 12” low carb
• ½ cup cheddar cheese shredded

Directions:

1. In a large skillet, heat olive over medium heat.
2. Sauté garlic for one minute, and then add spinach.
3. Cook until the spinach is wilted and turn off the heat.
4. Set aside.
5. Lay out two of the flour tortillas on a flat surface.
6. Top with ½ cup of the cheese, spreading evenly.
7. Divide the Portobello mushrooms, the onions and the spinach among the tortillas.
8. Top with remaining tortillas and press to seal.
9. Heat a large saute pan over high heat.
10. Add enough oil to coat the bottom and lower the heat to medium.
11. Cook until golden brown, about three minutes per side.
12. Repeat with the other quesadilla.
13. Let cool for five minutes.
14. Slice into 8 or 10 pieces.
15. Garnish with salsa and cilantro springs.

Calories: 135, fat – 7 g, saturated fat – 4 g, sodium – 261 mg, carbohydrate – 12 g, fibre 1g, protein – 6g. Servings : 8.

Zucchini Cake

Ingredients:

• 3 eggs
• 2 c. sugar
• 1 c. vegetable oil
• 1 tsp. salt
• 1 tsp. baking powder
• 1 tsp. baking soda
• 1 tsp. cinnamon
• 1 tsp. vanilla
• 1/2 tsp. ground nutmeg
• 1/8 tsp. ground cloves
• 3 c. all-purpose flour
• 3 c. shredded unpared zucchini
• 1 c. coarsely chopped walnuts
• 1/4 c. milk

 Cook:

1. Measure all ingredients except flour, zucchini, walnuts and milk into large mixing bowl.
2. Beat 1/2 minute on low scraping bowl constantly.
3. Beat on medium speed 1 minute.
4. Add flour, gradually into mixture.
5. Stir in zucchini, walnuts and milk.
6. Pour batter into greased and floured 10 inch Bundt pan.
7. Bake in preheated 350 degree oven for 50 minutes and test 10 minutes longer if needed.

Photo by Elena

Turmeric

 Turmeric is very similar to the ginger plant because it belongs to the same family. It grows up to 1,8 metres and has yellow, trumpet-like shaped flowers. Turmeric is commonly dried, or powdered for its se. The main active component of turmeric is curcumin, a substance that gives it the characteristic yellow color.

Origin of the plant: Turmeric has been known for 4,000 years in Chinese and Ayurvedic medicine. The plant grows naturally in India, Asia, Africa, Central America. It needs temperatures between 20 to 30 degrees Celsius as well as considerable rainfall to thrive.

Pharmacological properties: In herbal medicine, turmeric is used to treat indigestion, ulcers, ulcerative colitis, arteriosclerosis, osteoarthritis, jandice, bile fevers, gallstones.

The plant is well known for its anti-inflammatory action. It improves blood circulation, promotes the metabolism of fats, the functioning of the liver, and is good for diabetics, since it helps reduce sugar levels in the blood stream. It is an antioxidant and helps our body produce anti-cancer substances such as the GHS, or the body’s aster antioxidant. It clears the mucous membrane, and opens the bronchial tubes.

The benefits of turmeric are endless, and any of them are still unknown. It is not recommended to consume it during pregnancy or the nursing period.

Culinary uses: Turmeric is one of the main components of curry. It is a condiment used in traditional Asian cuisine, which uses both the root and powder. Since it is not easily absorbed by the human body, mixing it with black pepper and olive oil helps to ease its digestion. Cooking with Turmeric is simple and the results are delicious. The only inconvenience is that turmeric stains everything in its path. You might want to use apron and gloves when you peel it.

Vegetarian Chili

Ingredients:

• 1 Tbsp oil
• 1 onion, chopped
• 1 whole red pepper, chopped
• 2 cloves garlic, chopped
• 1 celery stalk, chopped
• 2 Tbsp chili powder
• 2 tsp ground cumin
• 1 can black or red kidney beans, drained (14 oz, 400 mL)
• 1 can tomatos (28 oz, 800 mL)
• 1 can corn niblets, draines (12 oz, 340 mL)
• 1 1/4 cups brown rice (300 mL).

Preparation:

1. In medium saucepan, heat oil over medium-high heat.
2. Sauté onion, red pepper, celery and garlic.
3. Stir in chili powder and cumin.
4. Cook for 1 minute.
5. Add tomatos, breaking up with spoon.
6. Stir in beans and corn.
7. Bring to boil.
8. Reduce heat, cover and simmer 5 minutes.
9. Now add rice and return to a full boil, cover and simmer 5 minutes.
10. Remove from heat and stir.
11. Cover and let stand 5 minutes.

Makes 4 to 6 servings. Nutrition information per serving: calories 232, dietary fibre 9 g, fat 4 g, carbohydrates 45 g, protein 9 g.

Baked Beans

Ingredients:

• 2 cans (16 oz.) sm. baked beans
• 6 tbsp. catsup
• 1 tbsp. Worcestershire sauce
• 3 tbsp. dark brown sugar, packed
• 1 tsp. dry mustard
• 3 tbsp. grated onion
• Bake partially covered in a 2 1/2 quart casserole at 325 degrees for 1 1/2 hours.

Serves 6-8.

Fries With Spiced Mayonnaise

Ingredients:

• ¾ cup (175 mL) of mayonnaise
• 1 tsp (5 mL) of lime juice
• 1 tsp of paprika
• 1 clove of garlic, finely chopped
• ½ tsp of ground cumin
• 2 lbs (1 kg) of potatoes, scrubbed, peeled and cut into 2×1/2-inch (5×1 cm) pieces
• 1 quart (1 L) of vegetable oil

Cooking:

1. 
   
2. In medium bowl, combine mayonnaise, lime juice, garlic, cumin, paprika, set aside.
3. In 2-quart (2L) saucepan heat oil to 325º F (160º C) with clean paper towels. Fry potatoes in oil in 1-cup (250 mL0 batches until lightly colored but not brown, 4 to 5 minutes per batch. Remove to a plate lined with paper towels. Repeat with remaining potatoes.
4. Heat the oil to 375 F (190 C).
5. Fry the potatoes in 1-cup (250 mL) batches a second time until they are golden brown and crisp, 1 to 2 minutes.
6. Drain on fresh paper towels.
7. Repeat with remaining potatoes.
8. Sprinkle with salt if desired, and serve with spiced mayonnaise.

Prep time: 15 minutes, cook times: 15 minutes. Makes 6 servings.

Fruits Spread for Cheese

Cranberry, Raspberry, Ginseng & Star Anise

Ingredients:

• 320 g of Brie or Camembert cheese
• 16 won ton or egg roll skins
• One 60 ml jar of Cranberry, Raspberry, Ginseng & Star Anise Fruit Spread for Cheese
• 30 ml of hazulnut oil
• 20 g de watercress leaves (or other tender greens)
• Best quality, unrefined salt
• Olive oil

Preparation:

1. Thaw the won ton skins on the counter for a few hours.
2. Heat up some oil to 325 °F in a deep fryer and fry 4 won ton skins at a time.
3. Cook until golden brown, keeping skins straight by pressing down on them with a slotted spatula.
4. Place fried won ton skins on absorbent paper to drain off excess oil.
5. Salt immediately. Repeat with the remaining won ton skins. Set aside.
6. Presentation :
7. Place four fried won ton on a baking sheet. On each one, put 20 g of Camembert cheese and about 3 g of spreed.
8. Repeat to form four bundles of for layers each.
9. When done, bake in the oven at 375 °F for about 1 to 1-1/2 minutes or until the cheese is slightly melted and easily blends with the spread.
10. Place each bundle on a large plate and top with a small bunch of watercress.
11. Trace a line of olive oil on each plate.
12. For extra effect, add an espresso spoon of spread on the plate.

Avocado – Spinach Dip

Ingredients:

• 1 cup – fresh spinach
• 1/2 cup – diced avocado
• ¼ cup – reduced-fat sour cream
• 2 tbsp – chopped red onion
• 1 – 1 ½ tsp fresh lime juice
• 1 – 1 ½ tsp chopped seeded jalapeno pepper
• ½ large garlic clove
• ¼ tsp – salt
• 1/8 tsp – ground black peper
• Hot sauce

Directions:

1. Process spinach, avocado, sour cream, red onion, lime juice, jalapeno pepper, garlic, salt black pepper, hot sauce in a food processor until smooth.
2. Scrape dip into a serving bowl, cover with plastic wrap
3. Refrigerate until chilled, at least one hour.

Calories: 56, fat – 5 g, saturated fat – 1 g, sodium – 162 mg, carbohydrate – 3 g, fibre 2 g, protein – 1 g. Servings : 4.

Cheesy Rice in Carrot Casserole

Ingredients:

• 1 cup (250g) of rice
• 1 cup of water
• 1 1/2 cups of grated carrot
• 1 cup of grated Cheddar Cheese
• 1/2 cup of Salad dressing
• 1/3 cup of milk
• 1 egg, beaten
• 1 green onion, sliced
• 1/2 tsp salt
• Chopped fresh parsley

Directions:

1. Prepare rice with water as usual
2. Heat oven to 350F (180C)
3. Combine all ingredients mixing lightly
4. Pour into 4 cups(1L) greased casserole; cover and bake for 40 minutes
5. Sprinkle with parsley before serving.

Makes 6 servings. Nutrition information per serving: Calories 260, Carbohydrates 22g, Dietary fibre 1g, Fat – 16g, Protein 8g.

Grilled Asparagus, Black Quinoa, Avocado Carpaccio

Ingredients:

• 2 bunches of asparagus (stem cut, peeled, grilled)
• 2 tsp each, cooked red and black quinoa
• 2 avocados (thinly sliced)
• 12 sliced baked rhubarb tossed with honey
• Rhubarb slaw:
• 1 stalk rhubarb
• ½ red onion
• 1 cucumber
• 1 tomato
• 1 carrot
• 1 tbsp olive oil
• ½ cup chopped tarragon
• Rhubarb miso mustard:
• 1 tbsp rhubarb puree
• 1 tsp Dijon mustard
• 1 tsp white miso

Directions:

1. Cook quinoa in salted boiling water for 18 minutes
2. Lay on tray to cool
3. Avocado: Slice avocado thinly, lay on parchment paper
4. Rhubarb Slaw: Julienne all vegetables, season with olive oil and herbs
5. Rhubarb Mustard: Mix all ingredients and set aside
6. Baked rhubarb: Cut into small pieces toss with honey then lay on baking sheet and bake at 330 degrees F.

Calories: 271, fat – 15 g, saturated fat – 2 g, sodium – 100 mg, carbohydrate – 34 g, fibre – 8 g, protein – 5 g. Servings : 4.

Crème de légumes

Ingredients:

• 3 tbsp. butter
• 2 chopped leeks (white part only)
• 1 med. onion, chopped
• 2 med. potatoes, cubed
• 2 lg. carrots, sliced
• 1 1/2 tsp. salt
• 1/4 tsp. pepper
• 6 c. water
• 1 cube chicken bouillon
• 1/4 c. uncooked rice
• 14 asparagus tips, 1 inch pieces
• 1 lb. fresh spinach, torn
• 2 c. milk, heated
• 3/4 c. heavy cream

Preparation:

1. Melt butter in large pot.
2. Saute onion and leek until tender, about 15 minutes.
3. Add potatoes, carrots, salt, pepper and water.
4. Dilute chicken bouillon in 1/2 cup boiling water and add to pot.
5. Bring to a boil, turn down heat, cover and simmer 15 minutes.
6. Add rice, cover and simmer 20 minutes.
7. Add asparagus, simmer 10 minutes, then add spinach and simmer 5 minutes or until all vegetables are tender.
8. Add warm milk, while stirring.
9. Season to taste and while still stirring, add cream.  Heat thoroughly without bringing to a boil.
10. Serve immediately.

Pumpkin Cake

Curcurbitacae are easy to cook and can be enjoyed year-round.

Ingredients:

• 750 ml (3 cups) flour
• 250 ml (1 cup) vegetable shortening
• 10 ml (2 tsp) baking soda
• 250 ml (1 cup) brown sugar)
• 3 ml (1/2 tsp) salt
• 750 ml (3 cups) pumpkin puree
• 15 ml (1tbs) cinnamon
• Two eggs
• 5 ml (1 tsp) ground cloves

Preparation:

1. Mix together the dry ingredients and set them aside
2. Beat together the vegetable shortening, cinnamon and eggs until creamy
3. Continue beating the mixture while slowly adding alternately the dry ingredients and the pumpkin puree
4. Pour the mixture into a greased lasagna dish
5. Bake on the middle rack of a 325 F oven for 30 to 40 minutes.

Reach & Creamy Mashed Cauliflower

Ingredients:

• 1 1/2 quarts (1,5 l) of water
• One medium head cauliflower, separated into florets (about five cups of 1,25 l)
• One clove of garlic, peeled (optional)
• ¼ cup (50ml) of mayonnaise
• ¼ tsp of salt
• 1 tbsp of choppêd fresh basil leaves (optional)

Cooking :

1. In 3-quart (3 l) saucepot, bring water to a boil.
2. Add cauliflower and garlic and cook covered 15 minutes or until florets are tender; drain.
3. In food processor or blender, process cauliflower and garlic, with mayonnaise and salt until creamy, scraping down sides as needed. Stir in basil and serve immediately.

Preparation time: five minutes, cook time 15 minutes. Makes five servings.

Cole Slaw

Ingredients:

• 2 med. heads cabbage, finely shredded (may add some purple cabbage forcolor)
• 2 med. white or purple onions, chopped
• 4 scallions, finely sliced
• 2 tsp. salt\1/3 c. sugar
• 1 tsp. dry mustard
• 1/2 c. cider vinegar
• 3/4 c. vegetable oil
• Freshly ground black pepper to taste
• 4 heaping tbsp. light nonfat mayonnaise or salad dressing

Cooking:

1. Sprinkle cabbage with salt and let drain in a colander about 2 hours, squeezing as much water out as possible before continuing. May drain overnight if desired.
2. Add onions.
3. In a small bowl mix remaining ingredients and stir into cabbage mixture.
4. Adjust seasonings if needed by adding a bit of sugar first and, if necessary, more salt.
5. Cover and refrigerate until ready to serve.

Serves 8-10.

Creamy Tomato Soup

Ingredients:

• 1 tbsp olive oil
• 1 small onion, chopped
• 2 cloves garlic, minced
• 16 cherry tomatoes
• 1 can of crushed tomatoes
• 2 tbsp of heavy cream
• 1 cup of chopped fresh basil
• ½ tsp of salt
• ¼ tsp of white pepper
• 1 tbsp of chopped chives

Directions:

1. Roast tomatoes and basil in oven at 400 degrees F for 30 minutes.
2. Heat olive oil in a large stock pot over medium heat.
3. Add onions and cook until translucent, about 3 minutes.
4. Add garlic and cook for another minute.
5. Add tomatoes and bring to a boil.
6. Reduce heat and simmer, stirring occasionally, approximately 15 minutes.
7. Remove from heat and cool slightly.
8. Working in two batches, puree the soup on high in a blender until very smooth and the return it to the pot.
9. Once all of the soup is blended, stir in cream, salt and pepper.
10. Garnish with chives and serve.

Calories: 143, fat – 4 g, saturated fat – 2 g, sodium – 389 mg, carbohydrate – 25 g, fibre – 8g, protein – 6g. Servings : 4.

Hunter Cabbage Stew

Ingredients:

• 8 lb. cabbage
• 2 lg. onions
• 1 lb. bag sauerkraut
• 2 (15 oz.) cans Sea Side dry butter beans
• 1 lb. fresh kielbasa

Preparation:

1. Cabbage grated coarse chop. Fill 8 quart pot halfway with cabbage.
2. Add water until it is even with cabbage and gradually add cabbage as it cooks down, once its cooked down add chopped onions and 1 bag of sauerkraut.
3. Fry fresh kielbasi until brown.
4. Drain grease from frying pan.
5. Add 2 tablespoons of cabbage and swirl around pan to get flavor and color.
6. Add 2 cans of butter beans cut kielbasi into slices and mix.
7. Add pepper to taste.

Chocolate and Coffee

Chocolate and Coffee

Why chocolate isn’t verboten – the answer lies in the cocoa butter; which soothes like olive oil

We have Christopher Columbus to thank for introducing cocoa beans to the European palate in the 15th century. But it fell to several American medical researchers recently to reveal that indulging a chocolate habit may be a reasonably healthy thing to do. Not that anyone is recommending that you substitute chocolate for fruits and vegetables, but when it comes to your heart’s health, certain types of chocolate seem to have the same salutary effect as olive oil.

This is surprising since chocolate is high in saturated fatty acids, which normally boost blood cholesterol levels sharply, clogging arteries and paving the way for heart attacks. But chocolate is made of cocoa butter, a saturated fatty acid unusual for its large amounts of stearic acid. When stearic acid enter the digestive system, it is converted by the liver to oleic acid, a substance that is also found in olive and canola oils and that has no ill effects on blood cholesterol levels.

In a study by Dr. Penny Kri-Etherton of Pennsylvania State University, conducted in the early 1990s, subjects who followed a diet rich in cocoa butter saw no rise in their blood cholesterol levels; the same results were observed in participants on a diet heavy with olive oil. But a group with a diet rich in dairy butter experienced clear increases in its cholesterol readings.

Cocoa Beans

Dark chocolate is healthier than milk chocolate because milk includes not only cocoa butter but also milk-based butterfat. Some chocolate products like cocoa mixes and candy bar coatings may also use tropical oils like coconut and palm oil, which also boost cholesterol counts. But if you’re eating dark chocolate, two or three chocolate bars a week pose no real heart risk, according to researcher Scott Grundy of the University of Texas Southwestern Medical Center, where much of the chocolate study is taking place.

Another Cup of Coffee Please

Cup of coffee: Studies show that a little caffeine in the morning poses no offense

Coffee may not have the medicinal power of green tea, but for most people it gets a relatively clean bill of health. A recent study by researchers at the Harvard University School of Public Health found no significant increase in the risk of heart disease or stroke among men who drank up to four cups of coffee a day.

Since this bverage is high in caffeine, and caffeine boosts heart rates and raises blood pressure, scientists had worried that coffee drinking might contribute to higher rates of heart disease. A smaller, earlier study had suggested just that, but the concern now seems alleviated, both by the Harvard research and a second study by the Kaiser permanent health care organization in California.

This is not to say that there aren’t physical effects to coffee drinking. Small amounts of caffeine spur brain cells, helping to improve concentration and reaction time and to relieve drowsiness and fatigue. But too much caffeine can often lead to irritability and restlessness and the inability to sleep. Caffeine also stimulates more frequent urination, as any coffee drinker knows. Bur earlier suspicions that coffee might be linked to bladder cancer have been dispelled by recent research.

Still, not everyone can drink coffee with impunity. Pregnant women raise their risk of miscarriage 22 percent with just one eight-ounce cup of coffee daily. Caffeine also is likely to cause various “withdrawal” effects, such as headaches or depression, among those attempting to break their coffee habit. But figure this one: According to surveys of women over 60 in Washtenaw County, Michigan, 62 percent of those who drank at least one cup of coffee a day reported being sexually active, compared with only 37,5 percent of the coffee teetotalers.

Today’s Jive about Java

In a survey conducted by the National Coffee association, the following percentage of Americans agreed with these statements:

• The amount of coffee I am drinking now is about right for me 86%.
• It is an affordable luxury – 60%.
• Drinking coffee is a nice way to relax – 52%.
• Compared to other beverages, you buy and drink away from home, coffee is something of a good value – 56%.
• This beverage is becoming more popular among people like me – 55%.
• I feel better about drinking this beverage than I used to – 53%.
• I feel decaffeinated coffee is a better choice for health-conscious people like me – 52%.
• The variety of coffees now has really added excitement to drinking coffee – 50%.
• Coffee helps me get things done – 39%.
• I am likely to drink more decaffeinated coffee in the coming year – 30%.
• I am concerned about the amount I currently drink – 24%.

Candy’s Dirty Dozen

Even the smallest of these sweets contained 14 grams of saturated fats. One box or bar of Candy contains (amount, calories, saturated fat, fat, sugar):

• KitKat – 3.4 oz; 500; 18 g; 26 g; 40 g.
• Almond Joy, king size – 3.2 oz; 460; 16 g; 26 g; 34 g.
• Nestle’s Crunch – 3.5 oz; 500; 14 g; 16 g; 40 g.
• Reese’s Pieces – 2.7 oz; 370; 14 g; 16 g; 40 g.
• Whoppers – 2.8 oz; 368; 13 g; 16 g; 45 g.
• Goobers – 3.5 oz; 528; 12 g; 34 g; 41 g.
• Butterfinger Bite Size – 4.0 oz; 532; 11 g; 20 g; 76 g.
• Sno-Caps – 3.1 oz; 418; 11 g; 18 g; 51 g.
• Raisinets – 3.5 oz; 440; 10g, 18 g; 62 g.
• Milk Duds – 3.0 oz; 368; 10 g; 13 g; 30 g.
• M & M’s Plain – 2.6 oz; 360; 9 g; 15 g; 48 g.
• Reese’s Peanut Butter Cups – 1.6 oz; 240; 6 g; 14 g; 19 g.
• (Source – Industrial manufacturers).